Monday, June 09, 2008
Week of 6/9/08. Workouts, Congrats on Dipsea: Woodminster and Double Dipsea next; for July "4 on the Fourth" in Novato.
CONGRATS to all of you who got through the Dipsea race! There is so much coverage on this race I won't go into it here. Once again I was up on Cardiac helping get splits on the top 10 through with the help of Jeannie and Janet - and take photos..It was already quite warm as the first two came through:
..I was on Cardiac when Melody and Hans came through one second apart; followed by 1:10 later by Russ, the eventual winner, ROY RIVERS, came through Cardiac in 5th - some 3 minutes behind Melody, but managed to catch them all to take the win. That had to be a terrific downhill. Shows you again, that you have to be good at uphill and downhill in order to place well in this race.
Congrats to SAM, Pam Bitner's son, in qualifying for the Invitational! STEVE KATZ for nailing that black shirt! LAUREN CREATH, Vicki DeMenno's daughter, for doing so well on a hot day after a year plus of dealing with health issues coming in ahead of a number of our trained women; NICOLE AMYX , who had a terrific day also...I will be uploading digital photos soon for you to view and order if you wish.
WORLD RECORD for WOMEN in 5,000: 14:11.15! by TIRUNESH DIBABA of Ethiopia in Oslo, Norway at Bislett Games, a meet that has the most world records. She did 4:15 per 1500 (about 4:32/mile); last 15oo in 4:07.
KENENISA BEKELE of Ethiopia and WR holder for 5K/10K ran the Prefontaine Meet 10,000 in 26:25 (13:09 at 5k mark)- an amazing performance, though a bit off his 10K record.
6/10/08. TUESDAY. 6:30am. TEMPO. China Camp site.
6/10/08. TUESDAY. 9am. RECOVERY RUN & BRUNCH. meet at Tenn. inner parking lot for run towards beach and back. Trading war stories over coffee and brunch at Shorline Cafe afterwards.
6/12/08. THURSDAY. 7am & 9am. TRACK at COM.
be ready for a brutal workout (just kidding!) We'll be easing into our prep for "4 On the Fourth" run: the July 4th race in Novato.
6/14/08. SATURDAY. 7am Hill Repeat group will be doing first TEMPO workout at MCGINNIS PARK.....Note: (change from TL High School track site.)
We'll meet in paved parking lot by Gold Club house area as usual. Do warmup towards ponds then meet at bridge. (some are doing warmup at 6:30am to get in more miles)...We will practice part of a loop around a pond at 5K race pace and do repeats, probably by time, e.g. 4-6' pickups.
6/14/08. SATURDAY. 8am ED's TRACK GROUP workout at NOVATO HS.
Regular warmup, plus 6 X 100 (100), 2 X 150 (50):
2 x 200 (200).
400 (then on 2:30 or 3')
600 (200)
800 (400)
1000 (200)
600(200)
400 (on 2:30 or 3')
2 x 200(200)
6/15/08. 7:30am. RAILROAD GRADE Meet at downtown Mill Valley on Corte Madera Ave, by the Fire/Police station as usual. I will pickup folks at the top...I know this is Father's Day, but hey, the Dads get to do what they want to do that morning! That is , get in that workout first.
...more to come
Kees ¶ 7:14 AM
CONGRATS to all of you who got through the Dipsea race! There is so much coverage on this race I won't go into it here. Once again I was up on Cardiac helping get splits on the top 10 through with the help of Jeannie and Janet - and take photos..It was already quite warm as the first two came through:
..I was on Cardiac when Melody and Hans came through one second apart; followed by 1:10 later by Russ, the eventual winner, ROY RIVERS, came through Cardiac in 5th - some 3 minutes behind Melody, but managed to catch them all to take the win. That had to be a terrific downhill. Shows you again, that you have to be good at uphill and downhill in order to place well in this race.
Congrats to SAM, Pam Bitner's son, in qualifying for the Invitational! STEVE KATZ for nailing that black shirt! LAUREN CREATH, Vicki DeMenno's daughter, for doing so well on a hot day after a year plus of dealing with health issues coming in ahead of a number of our trained women; NICOLE AMYX , who had a terrific day also...I will be uploading digital photos soon for you to view and order if you wish.
WORLD RECORD for WOMEN in 5,000: 14:11.15! by TIRUNESH DIBABA of Ethiopia in Oslo, Norway at Bislett Games, a meet that has the most world records. She did 4:15 per 1500 (about 4:32/mile); last 15oo in 4:07.
KENENISA BEKELE of Ethiopia and WR holder for 5K/10K ran the Prefontaine Meet 10,000 in 26:25 (13:09 at 5k mark)- an amazing performance, though a bit off his 10K record.
6/10/08. TUESDAY. 6:30am. TEMPO. China Camp site.
6/10/08. TUESDAY. 9am. RECOVERY RUN & BRUNCH. meet at Tenn. inner parking lot for run towards beach and back. Trading war stories over coffee and brunch at Shorline Cafe afterwards.
6/12/08. THURSDAY. 7am & 9am. TRACK at COM.
be ready for a brutal workout (just kidding!) We'll be easing into our prep for "4 On the Fourth" run: the July 4th race in Novato.
6/14/08. SATURDAY. 7am Hill Repeat group will be doing first TEMPO workout at MCGINNIS PARK.....Note: (change from TL High School track site.)
We'll meet in paved parking lot by Gold Club house area as usual. Do warmup towards ponds then meet at bridge. (some are doing warmup at 6:30am to get in more miles)...We will practice part of a loop around a pond at 5K race pace and do repeats, probably by time, e.g. 4-6' pickups.
6/14/08. SATURDAY. 8am ED's TRACK GROUP workout at NOVATO HS.
Regular warmup, plus 6 X 100 (100), 2 X 150 (50):
2 x 200 (200).
400 (then on 2:30 or 3')
600 (200)
800 (400)
1000 (200)
600(200)
400 (on 2:30 or 3')
2 x 200(200)
6/15/08. 7:30am. RAILROAD GRADE Meet at downtown Mill Valley on Corte Madera Ave, by the Fire/Police station as usual. I will pickup folks at the top...I know this is Father's Day, but hey, the Dads get to do what they want to do that morning! That is , get in that workout first.
...more to come
Kees ¶ 7:14 AM
